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  1. Monday 8/27/18

    PM LCM w/ Trip @ LRRC

    2x
    300 swim 4/6/2 turns
    2x150 @ 2:30 FR k/dr/sw w/ fins + SNKL
    6x50 FR swim w/ SP
    RD1 @ :50
    RD2 @ :45

    4x100 @ 1:40 FL kick w/ fins + BD

    9x100 @ 1:40 FR breathe every 6 pull w/ paddles

    Total: 3100
    Categories
    Swim Workouts
  2. 8/26-8/27/18

    by , August 27th, 2018 at 04:30 PM (Swimming Through Jello)
    A/C decided to die on us Saturday afternoon for a 95-degree weekend. So I think I've been a little dehydrated the past few days, house got up to 89 Sunday. Blargh.

    Sunday 8/26/2018 Garage Squats

    Warmup - stretching, plyos

    Strength - Pause back squat - 45/5, 135/2, 185/2, 225/2, 255/2, 260/2, 265/2, 270/2, 275/2; back squat 225/10

    Conditioning - digging out honeysuckle stumps, lawn mowing


    Monday 8/27/2018 Pool Workout


    3x300 30sec rest - 1-fr EZ, 2-bk/br/fr dr/sw, 3-fr b x 100s

    9x100 1:45
    1- 50 k board/50 fr 6-beat-kick
    2- 50 k side/50 fr focus on rotation
    3- 50 k back/50 fr fast

    2x5x200 3:00
    1 - 4th 50 fast
    2 - 3rd 50 fast
    3 - 2nd 50 build
    4 - 1st 50 fast control
    5 - fast - control/build/fast/maintain
    rd1 - fr, rd2 - p/pads

    200 warmdown

    4000y

    Not good performance today, probably at least in part due to A/C fun at home...
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 8/28/18

    by , August 27th, 2018 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    1:00 [vertical kick]
    6 x 50 1:05 stroke
    1:00 [vertical kick]
    3 x 100 1:30

    Main set
    2x
    2 x 25 :40 mod
    1 x 50 1:00 strong
    3 x 25 :40 build
    1 x 75 1:30 strong
    4 x 25 :40 desc 1-4
    1 x 100 2:00 strong
    [All swims choice]

    Kick set
    1 x 400 9:00

    Freestyle set
    4x
    1 x 300 4:00 long & strong
    1 x 150 2:15 neg split
    1 x 75 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized